High blood pressure doesn’t automatically make you a non candidate for our liposuction procedure. Our physicians and medical staff at Sono Bello have an established treatment plan to take care of patients who may have high blood pressure develop during the liposuction procedure. We are prepared for that unlikely event. That said it is not our intention to have the Sono Bello surgeons be the only physicians treating our patients who have a history of hypertension. That role is reserved for your primary care physician (PCP) or internal medicine doctor. If you are being treated for high blood pressure and we determine that your blood pressure taken at the initial visit or at the pre surgical appointment by our medical staff is not in control, then we will refer you back to your PCP before the procedure to get you blood pressure under better control.

It is not uncommon for patients to have anxiety prior to a procedure which can raise the blood pressure. Simply meeting the doctor (‘white coat syndrome’) is a well-known cause for a sudden and, at times, significant elevation in blood pressure. Strangely, some people have similar reactions in other situations unrelated to medicine at all, for example, walking into a crowded shopping mall, being in a small closed room, or having to give a speech in front of a group. For the patient’s benefit at Sono Bello we attempt to reduce the patient’s anxiety at surgery by giving oral (by mouth) medication that is known to relax you; either valium, Ativan, or Xanax. These medications can make you feel mellow and may lower your blood pressure. We also have oral medication available that reacts directly on tense blood vessels which relax them as well. The combination of these common medications often lowers the blood pressure to allow the liposuction to proceed. If this is not enough we do have specific blood pressure medication available if it is determined that the additional medication is appropriate and safe for your particular situation.

Of course, during the procedure we monitor your blood pressure, pulse, and oxygen levels to maintain the highest level of standards that are required by the AAAHC (Accreditation Association for Ambulatory Health Care), the highly recognized national organization that certifies all of our Sono Bello facilities.
Blood pressure management is a team effort that includes your PCP, us, and, perhaps more importantly, you. Your blood pressure should not only be at an acceptable range during surgery but also during your entire lifetime in order to prevent heart disease, strokes, and other medical conditions associated with hypertension. It is our goal to not only have you succeed with your surgery but also to live a long and healthy life.

Here is some interesting news for patients concerned that the fat removed during liposuction will return in the future.
In a recent study published in the prestigious Plastic and Reconstructive Surgery journal, August, 2012, Dr. Eric Swanson of Leawood, Kansas, evaluated 301 liposuction procedures to determine if fat would regrow in patients after the liposuction surgery. His conclusion was that after one year or more of follow-up there was no evidence of fat regrowth. According to Dr. Swanson, “Removal of excess fat cells by liposuction… provides a long term reduction in treated areas. Measurements do not support the concept of fat re-accumulation in treated or untreated areas of the body.”
We advise you to discuss this and any concerns you may have with your Sono Bello doctor to set your mind at ease to prepare you for liposuction.

Since the 1500s Arnica (Arnica Montana) has been used as a cream, ointment, and topical medication to smooth muscle aches, reduce inflammation, decrease bruising, and generally improve healing. Occasionally it can be taken as an oral homeopathic medication in lesser doses to affect the same result as the topical medication. Although there have not been any strict scientific studies supporting its use, that it has survived throughout the centuries speaks volumes about its widespread use and successes.

Arnica is a flowering plant that is a member of the sunflower family. Arnica, which is one of 30 members of the sunflower family, gets its name from the Greek word orna which means ‘lamb’ because the actual leaves of the flower are soft and hairy. Arnica Montana was originally brought from Europe and is found in the temperate regions of western North America. Interestingly Arnica Montana contains helenalin, a major ingredient found in anti-inflammatory medications which are used mostly for bruising. If you use Arnica as an ointment or cream do not put it on an open wound without the advice of a physician. Never ingest the actual plant by mouth as it can cause an upset stomach and possibly bleeding in the intestines. Only the refined oral medication that is sold specifically for that purpose is safe to be taken by mouth.

Since many liposuction patients have had less bruising and less pain while taking Arnica, Sono Bello carries Arnica Montana and supports its usage to help patients recover after liposuction.

This can be the year to get the shape you have always wanted. Of course it is very important to start the New Year out with a diet and exercise plan that can promote good health while reducing inches from your body.
At Sono Bello we can jump start the process by body contouring those excess areas with laser assisted liposuction. Our Trisculpt process has successfully trimmed over 25,000 patients. Among the areas we can improve are the chin and neck, male breast, upper arms, abdomen, waist, inner and outer thighs, knees, and calves. The down time is relatively minimal since we perform all procedures under awake conditions while avoiding general anesthesia. Once the procedure is completed patients are able to walk away from the liposuction table. Using a combination of oral medication reduces any discomfort to a minimum.
The Sono Bello process begins with our complimentary personalized consultation and evaluation. Here you will receive information about the procedure and be able to ask all the questions you will likely have. Our expert surgeons and dedicated staff are here to help you achieve the look you’ve been thinking of for so long.
Let Sono Bello help you start the New Year out with a new body shape. Our talented staff can help you move toward a more shapely and healthier life.

Although all men have XY Chromosomes not all male bodies are the same. No different than being shorter or taller everyone’s body can store fat in different areas. Our doctors have treated thousands of men, and although no two men are exactly alike there is a very common theme as to where men tend to store fat. The good news is these areas can be greatly improved with TriSculpt™ our trademarked process for laser assisted tumescent liposuction.

The most common area men tend to accumulate fat in is their stomach and ‘love handles’. Some men can be trim everywhere else but still have ‘love handles.’ Diet and exercise can help but we often hear people say they just can’t get rid of this area. TriSculpt™ (liposuction) can specifically target this area and lead to excellent results. Smaller waist size, better appearance in a bathing suit, and pants that finally fit well are all possible.

Another male specific area is the chest. Some men have a disproportionate fat distribution in the breast areas that can be quite embarrassing. This can be attributed to an excess of fatty tissue. The term gynecomastia is given to male breast enlargement. Employing the same techniques that Sono Bello physicians use to remove fat from other areas of the body, the fatty tissue is removed from the male breast. This can lead to an amazing physical transformation for men who are often embarrassed by this condition. For some men this means feeling the need to try and hide it by wearing a T-shirt on the beach or to the pool. After TriSculpt™ they will likely have the confidence and even the desire to display their recontoured, flatter chest. You can see the transformation of our patient Eric on Good Morning America http://www.youtube.com/watch?v=4vCQ4wWrUgE .

The other significant area for men is fat under the chin. This tends to be hereditary and is often tough to reduce. A procedure performed by Sono Bello physicians can quickly and permanently remove this fatty accumulation. Reducing this area of the face can take years off the way you look.

We always advise our patients that a healthy diet and exercise is essential to good health and body image but the fact is there are many areas of the body that are that can be resistant to diet and exercise. TriSculpt™ is a terrific way to not only put those finishing touches on smaller areas but also can provide a jumpstart on those larger areas. The most important action for you to take is being evaluated by our medical team at a complimentary consultation to see what the possibilities are.

You’ve likely heard us talking about how Sono Bello can help Reshape Lives. When we say this it isn’t just because we want you to use our liposuction services. It’s because we are hopeful that anyone who isn’t happy with the shape they are in will do something about it. Our long term desire is for you to BE IN BETTER SHAPE by improving your lifestyle, increasing your level of activity and modifying your diet for a long term improvement in health.

I have heard from so many of our patients who say the procedures we offer were just the ‘jumpstart’ they needed to commit to a healthier lifestyle and get active. Seeing the improvement our liposuction surgeons can provide can be life changing and provide the motivation many people need. Aside from the results our doctors can provide we are big believers in promoting a healthy lifestyle.

It’s not completely necessary for you to join a health club in order to exercise, although in this day and age they have become affordable in most cities. And they are a great place to socialize and partner with others who, like you, are trying to improve themselves and stay in shape. The ultimate experience is hiring a trainer who will safely develop and tailor a program of physical exercises that push you into better physical condition.
Another option is having enough inexpensive equipment at home to suffice as long as you use it several times a week and not let it collect dust. It is paramount for you to walk at least a mile three times a week at a brisk pace. Either in the morning before the day starts or when you get home before dinner may work better for you. This involves developing a routine that you can stick to.

And lastly an improvement in diet is important to accentuate your results. We all know that a high carbohydrate diet (bread, pasta, pizza, potato chips, heavy desserts) isn’t good for keeping a slim, toned figure. But also remember that if you eat too close to when you go to sleep, that is a poor health choice as well. These are just a few tips to help you lose weight but remember a healthy diet does not mean you have to starve. There are excellent delicious choices you can make that will keep you pleasantly full and still lose weight.

The herbal medication industry has skyrocketed. A trip to the drugstore will surprise the casual shopper of the shelves of medication one can buy without a prescription and without a doctor’s supervision. Herbal products have been used to treat insomnia, depression, gastrointestinal distress, muscle aches, bruising after surgery and an endless number of other maladies.

Unfortunately the side effects of those herbal medications are not always clearly elucidated to the consumer who buys those products. It is a ‘buyer beware’ mentality that is necessary when purchasing herbal products specifically. A quick Google search of any product you are thinking of purchasing may save you great future physical distress. More importantly when you are contemplating surgery of any kind it is imperative to tell your doctor about ALL the medicine you take including herbal medication.

A recent published study in the Plastic and Reconstructive Surgery Journal by Bahman Guyuron MD of Case Western Reserve University highlighted herbal medication that may contribute to hypertension (high blood pressure). He divided those medications into common and uncommon herbal products that may contribute to hypertension. Some people may take herbal medication to help with depression, for example, only to unknowingly bring on hypertension that is medically induced by the herbal medication.

Among the common herbal products that may induce or contribute to hypertension listed by Dr. Guyuron were: Arnica, Bitter orange, Blue cohosh, Ephedra, Ginkgo, Ginseng, Guarana, Licorice, Pennyroyal oil, Scotch broom, Senna, Southern bayberry, St. John’s wort, and Yohimbine. The uncommon herbal products that may contribute to hypertension were: Areca nut, Belladonna, Calamus, Chilli pepper, Coltsfoot, Goldenseal, Henbane, Jimsome weed, Khat, Lobelia, Mandrake, Mate, Scopolia, and Vervain.

In a previous study by Eisenberg et al found in the New England Journal of Medicine research showed that 70 percent of patients do not reveal the use of herbal supplements to their health care provider. As a result of the possible deleterious effect of their herbal medicine and poor communication with their health care provider the American Society of Anesthesiologists recommended that all surgical patients stop their herbal medication two weeks before their operation.

At Sono Bello we concur with the literature and also desire our patients to refrain from taking all types of herbal medication for two weeks before surgery. Aside from a causative factor in hypertension some herbal medication may contribute to other medical issues such as excessive bleeding during surgery and interactions with medication given for surgery. We, at Sono Bello, desire liposuction surgery to be a safe experience and want you to help yourself by understanding the effects that herbal medicine may have on you and your liposuction surgery.

By Kyle Sanniec, MA, MHA; and Michael Gellis, MD

BELLEVUE, Wash., – The senior author (M.G.) became insulted years back when insurance companies started referring to him as a “medical provider.” Indeed, our medical license does not read “Medical Provider,” it reads “Doctor of Medicine.” A provider is someone who supports a family or another person, while a doctor is primarily defined as a person skilled or specializing in healing arts, who holds an advanced degree, and who is licensed to practice medicine.1 Patients, in our opinion, want to call their doctor exactly that: their doctor, not their provider. We have heard patients say that they love their doctor, but can one really say they love their provider? Yet, the name has stuck, and younger generations of medical school graduates have become so accustomed to it that they do not know any other way to recognize themselves. What they do not realize is that nurses, physician assistants, and anyone else who is legally allowed to administer care bear the same name—medical care provider.

The terminology shift from doctor to provider has been gradual and is symptomatic of a larger problem in our medical system. Treatment of symptomatic disease has taken the place of a good medical workup. Perhaps this is what society seems to desire—instant gratification and treatment for a medical symptom. However, this desire for immediate satisfaction comes without the realization that a patient’s symptoms may be harbingers of a more severe medical condition. In medical school, we are instructed about the importance of the doctor-patient relationship and about treating the “whole” person. When we are thrust into practice, this altruistic and beneficent belief of the doctor can be replaced by patients’ priority on autonomy. Whatever the patient wants, the “provider” gives. The doctor-patient relationship is no longer a “higher calling,” and it is what has suffered most in the transition from doctor to provider.

Patients are already feeling the burden of the provider mentality. The financial dynamics of today’s health care system require physicians to cram as many patients into their clinics as possible, often allotting only 3 to 5 minutes per appointment. Patients who want a more doctor-patient focused relationship are forced to find alternative avenues. Accordingly, there has been an increase in the number of “concierge” medical practices, where physicians limit their patient volume and patients pay a membership fee.2 The benefits of this arrangement are obvious, with increased interaction between patient and doctor. However, many patients cannot afford these membership fees and must find access to health care through other medical centers, something that might become more difficult with the advent of the Patient Protection and Affordable Care Act (PPACA).

According to David Houle and Jonathan Fleece, 3 authors of The New Health Age: The Future of Health Care in America, one-third of all existing hospitals will close their doors by 2020. The hospitals that survive will operate under the PPACA, which may force more doctors, because of increasing financial burden, to leave their private practices to join hospital systems. The Accountable Care Organizations portion of the PPACA joins hospitals with local doctors and gives a financial incentive to doctors who reduce costly medical services.4 This “streamlined” care—consisting of following algorithms to treat a patient’s symptoms and finding ways to minimize the costs incurred by the hospital for each patient—is perfect for a provider, someone who is simply another cog in a well-oiled machine. However, it does not work for the tradition private practitioner; a “Marcus Welby, MD” cannot survive in an unsupported market.

In 2005, 67% of medical practices were doctor owned. By 2013, that number will probably drop to 40%, according to the Medical Group Management Association.5 Many specialists, having succumbed to being hired by a hospital because of declining reimbursement, overbooked call schedules, lack of vacation time, and costly overhead in private practice, will not realize that they can be easily replaced in a hospital system by a cheaper, “for-hire” specialist. To resist falling under the steamroller of modern medical practice and ideology is not easy for the private practice doctor, and middle-ground options may offer an alternative. For example, joining with a large private practice group to supply specialty services or combining with other specialists to lower overhead costs is an option. Larger groups have bargaining power with health maintenance organizations, insurance companies, and hospitals. Unfortunately, the odds of maintaining a financially successful, single-doctor private practice are small in this milieu.

________________________________________________________________________________________
Mr. Sanniec is a medical student at the University of Arizona, College of Medicine, Phoenix, Arizona, Dr. Gellis us a plastic surgeon in private practice and is Chief Medical Officer at Sono Bello Body Contour Centers, headquartered in Scottsdale, Arizona.

By Michael Gellis MD, CMO

BELLEVUE, Wash., – Unless you have recently landed from Mars or are under two years of age, you should have an opinion of cigarette smoking or even the effects of cigarettes on surgery. Regardless of common opinion about smoking, which is usually negative, the prevailing research and published articles always align smoking cigarettes adjacent to skull and crossbones.

Somehow smoking cigarettes is still a major concern for surgeons who are about to operate on a cigarette smoker. However, it is important to separate fact from fiction, common held beliefs from actual scientific findings. If we are to advise patients about the evils of smoking, then it is necessary to understand the science behind smoking, its effect on wound healing and the added risks and complications from cigarette smoking.

The Science of Smoking and Oxygen in Your Blood

The effects of cigarette smoking are immediate, and, yet, long term. The first time smoker usually gets nauseated due to the chemical properties of nicotine. Also, along with the nicotine, carbon monoxide and hydrogen cyanide start circulating in the blood. Nicotine can increase platelet adhesiveness which increases the risk of blood clots especially in the smaller blood vessels. Nicotine also decreases the production of red blood cells, fibroblasts (healing cells), and macrophages, cells that remove microscopic amounts of debris from the body. Carbon monoxide (HCN) lowers oxygen levels by inhibiting oxygen transport and metabolism. HCN slows the enzyme systems which are required for oxidative metabolism and oxygen transport within the cell.

It is believed that smoking before surgery causes the patient to enter surgery in a hypoxic state. The good news is that if you quit smoking by at least two days before surgery, the body eliminates all the carbon monoxide present in the blood and the oxygen levels are restored. Also, nicotine leaves the body within eight to twelve hours.

Less understood are the long term effects of smoking on small blood vessels. According to Truls Ostbye PhD of Duke University School of Medicine, “Smoking is harmful at any age but if you stop smoking before age 35 you may still do pretty well in terms of living longer and having a better quality of life as you reach middle age. By quitting for at least 15 years prior to age 50, you may be able to regain your health as well as people who never smoked.”

Unfortunately small and larger vessels constrict, get smaller, and over time calcify, occasionally becoming permanently occluded. Even in the short term a vessel in spasm will prevent adequate amounts of life saving blood to be carried to and from areas of recent surgery causing delays in healing, poor circulation, clotting of small vessels, prevention of normal lymphatic drainage, and, at times, loss of skin in the more complicated operations such as face lifts and abdominoplasty. Operations that develop flaps of skin depend heavily on the micro circulation which is impaired by the effects of smoking.

Liposuction and the Effects of Smoking

Many patients feel they are stopping smoking to make the surgeon happy. Some don’t stop and tell the surgeon they have stopped. Often they stop for the surgery but start smoking immediately after. Then there is the patient who cheats once a day and feels that they maintain, with a straight face, that they really stopped smoking. If the patient and surgeon are lucky, the patient stops smoking long before the surgery, doesn’t cheat, and never smokes again. But, this is the real world.

It is our obligation to obtain an informed consent from the smoker that would include
• Discussing the effects of smoking on the surgery and wound healing.
• The need to avoid cheating even one time.
• Remaining off cigarettes until the internal wounds had healed.
• A discussion of the risks and complications of smoking directly related to their surgery.

There is no universally agreed time before or after surgery to refrain from smoking. A Canadian research study from an anesthesia group determined that months of cessation was necessary to prepare for surgery. On the other hand we know that nicotine and carbon monoxide cleared the body within two days. Neither study attended to the condition of the microcirculation.

For the purpose of liposuction refraining from smoking without cheating for one week before and two weeks after surgery would be appropriate until better scientific research says differently. Although there is a general medical consensus that the nicotine patch is not helpful for wound healing, there is no scientific evidence supporting that contention. In fact, a study by Yang and Longaker showed the nicotine patch did not cause the same “wound healing defect” found in the subjects that continued to smoke.

Hopefully as the use of cigarettes continues to decrease there will be fewer problems related to the ill effects caused by smoking. In the meantime be understanding of the smoker who also desires liposuction and encourage them to cease smoking for their own better outcome.

By Michael Gellis MD, CMO

BELLEVUE, Wash., – The market for liposuction in the United States was decreasing in 2008 due to the onset of the Recession. Yet, Sono Bello, a liposuction clinic performing surgery under awake local anesthesia opened its doors for the first time. Since then and 30,000 cases later, Sono Bello has grown to 18 locations nationally. Obviously Sono Bello has filled a niche previously unidentified and presented a well-known product in a newer and more attractive light.

The public is hungry for not only out- patient surgery but procedures done under awake local anesthesia. There is concern in the public’s mind about procedures performed under general anesthesia. In fact, a recent study by John Starling III MD in the February 2012 issue of Dermatology Times revealed in Florida and Alabama much higher mortality and morbidity figures when liposuction and other cosmetic procedures were combined with general anesthesia in an office setting. So, Sono Bello was right on the mark investing in the concept of awake liposuction.

Also, there is a perception, not scientifically grounded, that hospital procedures have a higher risk of infection, a greater chance of medication errors, and less privacy, than that found in an outpatient clinic setting. It is a quicker leap of faith for a patient to trust a smaller warmer clinic that a larger cold hospital. Recently hospitals have tried to overcome that stigma by placing their outpatient clinics physically attached to and on the periphery of the large mother hospital. For those of us who have been in private practice, it has often been a hard sell to take patients to the hospital rather than an outpatient facility. There is much to be learned from that.

The meteoric rise and success of Sono Bello rests on many factors the summation of which drives the company to further future expansions, doubling its size in the next two to three years. First and foremost, the surgeons must be among the best. To be hired now the surgeon must be either a board certified and board eligible plastic surgeon or a fellowship trained cosmetic surgeon. Secondly, every clinic is certified by the American Association of Ambulatory Health Care (AAAHC) thereby reaching the highest standards possible for safe outpatient local anesthesia surgery. Third, Sono Bello has rigid standards of quality control that maintain constant monitoring of each Clinic and every procedure. Patient satisfaction surveys are collected and the data analyzed to determine how each surgeon has performed at each step of the patient encounter. Every clinic has a regimented face to face follow up with patients as well as by phone and email. Lastly, although we are proud of our patients referring other patients, Sono Bello budgets in order to achieve maximal marketing penetration in a respectful manner.

Back to the physician. It is not simple to perform liposuction on patients who are awake. Most plastic and cosmetic surgeons have only been trained to perform liposuction under general anesthesia. Our surgeons are specialists at awake liposuction. That is what patients want. They would prefer to have the procedure done while they are awake and still have minimal discomfort. Our physicians are trained to do just that and after hundreds of cases each they deserve to be called experts in awake liposuction.

Behind the scenes Sono Bello has developed a strong administrative base which covers all aspects of any health care organization including risk managers, physician trainers, and practice managers for each clinic, recruiters, financial officers, and many more. The chief medical officer functions as a safety officer and also is concerned with data collection for research, interviewing prospective physicians, trouble shooting, and representing the company in the media.

Not every cosmetic patient is always satisfied. Our internal surveys have shown that 95% are pleased with their results, very competitive with the national average. It is the 5% that require extra attention. Within the Company we have a prescribed mechanism to take care of the unsatisfied patient (customer). There is no, “What do we do now?” Problems are dealt with immediately and decisively. All levels of administration and medical personnel are counseled and advice is given to manage any problem that might have developed. Small and large problems are considered equal. Every person in the Company should feel comfortable communicating with the CMO or Sono Bello’s Governing Body about any concern.

When a company grows exponentially in bad economic times there should be lessons to learn. A niche that has not previously been filled was identified. The surgical service that is delivered must be safe and consistently given by an experienced, reliable, and certified person. Follow up after the service should not be haphazard but by prescription. The Company should not be afraid to financially support the product with professional marketing. Take care of the patient with the less than perfect results using decisive action that may involve the advice of the entire chain of command who should always be reachable, accommodating, and personable.

The old adage, a picture is worth a thousand words, may be more true now than it was back in 1921 when Fred Barnard coined the phrase as the title of his famous article in Printer’s Ink. Visual information is one of the most convincing and powerful forms of communication; especially in today’s digital age. […]

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People of all shapes and sizes have seen the value in permanently removing fat for several decades. Older liposuction techniques that were less than perfect, with prolonged recovery periods, kept many people from really considering the procedure and its permanent solution of a shapelier figure. With the introduction of the tumescent technique, which provided patients […]

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How experienced are Sono Bello physicians and their medical team? Posted by Sono Bello on September 22nd, 2011 We specialize in Body Contouring. It’s all we do. Sono Bello physicians are highly-trained in this technique and perform thousands of Micro-Laser Assisted Body Contouring procedures every year. Our team approach gives patients the highest degree of […]

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After reading various websites and reviews of Sono Bello online, I was left troubled with the thought that anyone has had a negative experience with us or believe we’re anything less than determined to provide excellent patient care. When Sono Bello opened, our mission was to offer our patients the most experienced laser assisted body […]

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Are over the counter vitamins and supplements putting you at risk? Posted by admin on October 25th, 2010 As a follow up to my last posting about patients’ rights and responsibilities to their doctors and themselves; I came across an article I wanted to share with you that reinforces the idea that the information exchange […]

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Sono Bello® today announces the addition of facial cosmetic surgical procedures through the launch of Sono Bello® facial aesthetics, also known as Lift ™ SEATTLE, WA (PRWEB) NOVEMBER 25, 2015 Sono Bello®, a national leader in total body transformation, announced today that it is adding facial aesthetics to its minimally and non-invasive procedure offerings. The […]

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Summer is here. Why not take advantage of the beautiful weather and get outside to stay active?!

The summer months are the perfect time to set goals and get moving. What we need are fun and easy activities that we can do anywhere while enjoying the summer sun. Here are some great activities you can do this summer to stay fit and feel good:

1. Sunrise/Sunset Yoga
   Yoga is known for its stress relieving abilities, yet it also strengthens every muscle in your body. It is able to control weight loss by reducing cortisol levels and burning excess calories. Yoga outdoors is also a great way to connect with nature and feel good, try sunrise or sunset yoga to feel fully refreshed.
2. Speedminton
   This hot new beach game is a combination of badminton, squash, and tennis and is great at breaking a sweat. Speedminton is a fast paced sport that will get your daily cardio workout in whilst burning 400 calories in an hour. It’s a perfect game for the backyard or the beach and is sure to keep your arms toned and heart pumping.
3. Biking
   Cycling is a low impact activity that is an easy aerobic and muscle workout that everyone can do. Going on a bike ride is a great effective way to control weight because it raises your metabolic rate, builds muscle, and burns off body fat. Most importantly, it is easy to fit biking into your daily routine.
4. Tennis 
   Tennis is not only a cathartic way to relief stress, it is also a way to build your upper body strength. Tennis can help you improve your hand-eye coordination and maintain, health, fitness, strength, and agility. Tennis is also a great sport to involve friends and family in.
5. Hiking 
   Hiking is not only a great way to connect with nature, but it is also a powerful cardio workout. Walking through forests and rocky terrain is a great workout for the lower body as well as strengthening your core. Getting out in the fresh air will get your heart beating and your soul smiling. Happy trails!

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Dark green leafy vegetables are rich in nutrients and extremely healthy. Many are not only a good source of antioxidants, but they are also great for aiding weight loss.

It is recommended by the United States Department of Agriculture that adults have at least three cups of greens each week. Studies done by the USDA show that three cups of dark leafy greens a week may reduce the risk of stomach, breast, and skin cancer as well as heart disease.

Yet, the most appealing benefit of leafy greens is the low calorie and carbohydrate content. This makes greens one of the best foods for achieving and maintaining a healthy body weight. Eating dark leafy greens is essential to a healthy, balanced diet.

Follow these healthy tips to make sure you are getting the best from your leafy greens:

1. Disguise them. For our 1st tip, we want to acknowledge that many people hate greens. If you hate them, you can disguise them in recipes to give yourself an opportunity to still reap the benefits of eating greens. Try a power packed smoothie with kale or spinach. Cheese is another great option. If you’re a cheese lover try to improve the taste with cheese. Try some cheddar and veggies in an omelette or some crumbled feta on a salad!

2. When shopping for greens, choose the ones with the darkest leaves, such as kale, spinach, collard greens, and swiss chard to load up on vitamins A, C, E, and K. It is important to prepare them properly since most these vitamins can easily be lost in the preparation of your greens. For example, some vitamins will leach into the water when you boil spinach.

3. Prepare your leafy greens right! By soaking, chopping, crushing, and blending, nutrients and important enzymes that protect us against diseases are released, you get the most vital nutrients out of your greens.

4. Important vitamins in greens such as A, C, E, and K are fat-soluble. By eating these greens with healthy fats such as avocado, coconut oil, and olive oil you will help your body to absorb the nutrients these greens can offer.

5. Salads are an easy way to get your dose of leafy greens, but you can also easily incorporate 1/2 cup of greens to your sandwiches, omelets, stir-fries, and smoothies. These small amounts here and there will help you maintain a nutrient-balanced diet.

6. Get your greens straight from the Earth whenever possible. Buying them locally means that you are getting the maximum vitamins and minerals from your food. By the time you buy your greens in supermarkets, they will have lost between 15-60 percent of their vitamins, especially if you are opting for canned or processed veggies.

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We are always looking for new, fun ways to get active and stay fit. Fitness is not just about how in shape our bodies are physically. It also depends on mental fitness. A healthy body and mind will help one to lead an optimum lifestyle. The following trends not only get your heart pumping and your body moving, but they also make participants happy while improving mental health.

1. “Pound”: This workout is a full body cardio jam session that is inspired by playing the drums along with invigorating music. By using lightweight drumsticks, or “Ripsticks,” the workout combines cardio, conditioning, and strength training to make you sweat and feel alive while burning 900 calories in 45 minutes.

2. Team-Based Workouts: These workouts rely on camaraderie to make fitness fun. They are based on games such as tag, capture the flag, and even flip cup. This is a competitive based class that builds muscle, burns calories, and creates bonds between participants by creating competing teams who fight for the highest overall energy output.

3. “Ropes Gone Wild”: This workout works every muscle, especially the core, to improve coordination and increase endurance. By using your body to create wave-like patterns with weighted rope, every muscle in your body does work. Most importantly, this workout is low impact, so it is perfect for participants with injuries and new gym goers.

4. Barre and Cardio Fusion Classes: By adding a cardio element to a traditional ballet inspired barre class, lean muscle is sculpted while getting your heart pumping through high-intensity movements. This is a full body workout that is designed to take your fitness to the next level.

5. “WaveShape”: Originally designed for surfers and paddle boarders, this is a 45 minute workout that builds on the movement patterns of board sports to build incredible strength, endurance, balance, and flexibility. This workout is for anyone who wants to get a surfers physique and will help you look and feel great.

6. Rowing: Rowing is a high intensity, low impact, full body workout that hits 85% of your muscles. Rowing actually burns 2-3 times more calories than Spinning. Rowing is not only aimed at strengthening the upper body, but it is a big part of core and leg strength.

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The skin is your body’s biggest, most prominent organ. It is a barrier between you and the outer world and it takes a lot of beating up from our surrounding environment. It is essential that you take care of your skin with the utmost care for it to function properly and protect you. Sure, there are a lot of products available that keep skin supple and protected, but there are also ways that you can change your every day routine to keep your skin healthy.

Drink Plenty of Water
Water is an important element for your skin’s health. Water helps assist your skin in detoxification, keeping it clear and moisturized. With the summer heat, our skin cools our entire body by sweating and increasing blood flow in order to let heat be released. Thus, our bodies lose a lot of their fluid through sweat. Make it part of your daily routine to drink at least 8 ounces of water throughout the day to maintain a balance of moisture between your body and skin.

Exfoliate
Exfoliation is key to maintaining clear and smooth skin during the summer months. Dead skin cells can build up on your skin causing dullness and congestion of pores. Exfoliating removes this debris and improves clarity and texture of skin. Follow exfoliation with moisturizing and make sure to apply SPF before going in the sun.

Take Cold Showers
Probably the easiest trick to making your skin glow this summer is swapping out a hot shower for a cold one. After a long day in the sun, hot showers remove oils from your skin causing it to dry out. Not only are cold showers refreshing and invigorating but they also clear pores of sweat and decrease the risk of acne breakouts. After showering, apply oils or moisturizers while your skin is still damp. This will prevent your skin from feeling tight after showering.

Maintain a Balanced Diet
Lastly, another important component of healthy skin is diet. By eating plenty of fruits, vegetables, whole grains, and proteins, your skin will glow. Research suggests that a diet rich in Vitamin C and low in unhealthy fats will keep your skin supple and looking younger. There is also evidence suggesting that eating vitamins C and E from citrus, tomatoes, berries, and nuts can limit the potential of a sunburn. Foods like melon and cantaloupe are rich in antioxidants and hydrate your skin giving you a radiant complexion.

Implement these tips into your daily routine and enjoy your skin’s summer glow!

The post Keep Your Summer Skin Healthy appeared first on Sono Bello.